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Wednesday October 18 2017

NEWS:

  • CrossFit Hamilton Schedule For The Week of H2H Competition:
    • Friday, 10/20: Classes at 6am & 930am.
      • Gym will close at 10:30 for set-up
    • Saturday, 10/21: Competition Day!
      • No Classes
    • Sunday, 10/22: No Classes / Open Gym
      • Clean-up day

WOD:

Part 1:

Build to a 1 rep max Squat Clean

Part 2:

Tabata Intervals of: 8x of: :20 seconds on / :10 seconds off

Handstand Hold

1 min. Rest

Plank Hold

1 min. Rest

Hollow Hold

FORMAT:

  • Time to go for a 1 rep max!!!
  • See 10/11/17 For last 3rm Squat Clean
  • See 10/2/17 For last 5rm Squat Clean

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